So I have been thinking about our runs and weekly courses and I have an idea, let’s have a ½ of dozen runs that are our regular routes and we just rotate through them weekly. This way we get to know our runs and start getting some times that we can work with and a familiarity with the courses.

I made a list that covers most area, if you have any suggestions please send them my way!

• Park Loop
• Reed Road Out and Back
• Pine Ridge Loop
• Beach
• Manzanita Neighborhood
• Sea Forest

Each of these courses will have an option of 3, 4 and 5plus miles, I will get these all put together in the next couple weeks. Also it’s come up that it might be fun to mix it up and meet in a different location once in awhile, this could be an issue for those folks that might show up and are not on this email list but I could leave a note on the door explaining.

I was thinking it would be cool to meet down by the boat ramp in the state park and going out the trail that takes you to the jetty; it’s a real nice flat packed sand trail and is beautiful in the early morning.

Or we could meet at the trail head for Falcon Point (when it dries up a bit).

Or the trail head for Neahkahnie Mnt

Or down at the boat ramp on 101 and doing Tideland Road, its flat, beautiful and no traffic.

Etc….

Mixing it up is really fun and motivating!

Not sure if you guys followed the Boston Marathon but it was an amazing race for the woman, if you have 10 minuets watch this, very inspiring!

Plus the 3^rd place female finisher is a local Portland gal!

http://www.youtube.com/watch?v=5Yfoz-lzx-0&feature=related

This week we are heading up the hill to the south end of town

It’s the Reed Road Route.

 See you on Saturday morning!

Yours in good health,

Janice

 P.S.  a note from the clothing bank:

The Clothing Bank is currently in need of children’s clothing, especially  infant through size 3. Please bring good quality, clean clothing to the Clothing Bank, The Clothing Bank is currently in need of children’s clothing, especially  infant through size 3. Please bring good quality, clean clothing to the Clothing Bank,.

Do you really want to slim down? Lean out? Change your body? Reduce the fat percentages in your body composition?

Ready to turn yourself into a lean, mean, calorie-torching machine?

Then got to get pumped!

If you’ve blown off weight training for fear of bulking up, you’re missing out on the fastest fat-burning method known to woman and men!

And a big FYI for you that is coincidentally related to the topic today and is very exciting news!

FIT MANZANITA will be opening this spring it’s the place to go to get fit!

Located 144 Laneda Ave,

(directly across from the spa)

I will keep you all posted and there will be early membership sign up incentives! If you want to be sure to be on that list, just let me know!

“Is it true if you drink lots of water, it will help you to loose weight? Is it bad for your body if you consume too much of it?”

1. Studies show that people who drank two glasses of water 20-30 minutes before a meal loose more weight.
2. Being even 1 percent dehydrated can cause a significant drop in metabolism!
3. It is very difficult for the body to differentiate hunger from thirst. If you don’t drink enough water throughout the day, you may mistake thirst for hunger and eat more than you really need.

So staying well hydrated is important, particularly if you are trying to lose weight.

To answer the second part of the question, yes, drinking massive amounts of water (gallons and gallons) can cause a dangerous condition known as hyponatremia. So stop drinking after a couple gallons! J

Last week I mentioned that some of you may want to set a goal to challenge yourself to do more. I bring this up because I hear all the time that you want to feel better, look better and be healthier.     In order to do this you need to make some changes, a few tweaks!

1. If you feel you are overweight and running stresses your joints.

Shedding some weight will make running easier and reduce injury potential. I suggest gradually incorporating running with your regular walks. Try 10 seconds run 50 seconds walk for 10 cycles and then increase the ratio of run to walk.

1. You think you don’t need to run fast, that may be true, but by trying to push your pace you will improve your form and therefore become more efficient and less prone to injury.  I suggest trying to pick up your pace for 25 to 100 yards and then fall back into your regular pace. Do this a few times during your workout.
2. Longer runs? Yes! It improves your endurance, improves your fat burning abilities and builds overall stamina. Once a week add one mile on to your regular run. If you feel tired or fatigued just walk and before you know it you will be running 5 miles! Try and get to the place where you can jog 45 to 60 minutes, now were talking endurance!

Oh my goodness! Is life really this good? Or is somebody playing tricks on us? What a glorious beach run this morning! I think Janice and Mike deserve some sort of award for making our lives this much better! See you next week!

Don